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Merudandavakrasana (Spine-bend Posture) Stand erect with feet places together. Bend the right leg over the left thigh so that the right leg is placed on the left. Then take out the hands through the legs, placing the palms together. Benefits:- It strengthens the nerves and joints and makes them elastic.

Paschimottanasana (Front-leaning Posture-1) Sit on the ground, stretch the legs straight and stiff and join them. Hold the toes with the respective hands. Exhale with Moolbandha and Uddiyanbandha. Place your head on the knees by bringing the chest forward. Retain the breath as long as you can. When you feel like inhaling, life your head a little, inhale slowly and again place the head on the knees. Janubaddha Paschimottanasana (Knee-lock Front-leaning Posture-2) You have to follow the same technique as in the previous pose except that instead of holding the toes of your feet, you have to hold the knees firmly. Then inhale, draw the belly in and place your head on the knees. Padabaddha paschimottanasana (Feet-lock Front-leaning Posture-3) Stretch your legs and join them together as in the previous pose. Make a finger-lock, bend your chest forward, draw the belly in and put the finger-lock around the soles of your joined feet. Exhaling and lowering the head as well as raising the head an

Poorvottanasana (Back-leaning Posture) Lie down on your back. Keep knees, heels and toes of both legs together. Placing the hands at the sides, raise the legs up and bring them behind your head. Touch the ground with the toes. The legs should be kept absolutely straight. Stretch your arms towards the head and hold the toes with the respective hands. Push the legs backward enough so that the chin touches your chest. Benefits:- Considerable pressure is exercised on the upper part of the body; neck, chest and shoulders, therefore, become elastic. Blood is purified; lungs and heart are, therefore, cleansed. The mind becomes steady and  ageing is delayed.

Dvipadachakrasana (Legs-revolving Posture) Lie down on the back. Inhale and fill the stomach to the full. Retain the breath. Place the hands on the sides, palms near the hips. Keep the knees together and raise them up about a foot and a half from the ground. Now turn the legs in a circle. First in one direction and then in the reverse. Benefits:- This posture is very useful in cases of kidney troubles. It is very useful for women also as it tones up the ovaries and cures disorders of menstruation; reduces excess fat of the stomach.

Khagasana (Bird Posture) Sit in P a d m a s a n a (Lotus Pose). Lie down on your belly and inhale to the maximum. Hold the ribs with the hands. Raise your head, neck and chest from the ground and keep the posture for some time When you feel tired, exhale and return to the normal position. Benefits:- Kidneys and intestines are cleansed and become strong. Urinary disorders are cured and balance of the three humours is maintained.

Dhanurasana (Bow Posture) Lie down on your belly and take the arms to the back. Bend the knees and also take the feet to the back. Now hold the ankles with the respective hands and stretch them up so that the toes are turned towards the arms. Inhale, retain the breath and raise yourself up. Stretching the arms and legs assume the shape of bow. Maintain the position as long as you can. Then exhale slowly and return to the normal position. Benefits:- It exerts great pressure on spine and stomach and thus strengthens the vertebral bones; spine becomes elastic; releases gas of the stomach; relieves constipation and dyspepsia. Muscles and nerves of shoulders, arms, hands, thighs and feet are benefitted. Note:-Those who suffer from heart disease or high blood pressure are warned NOT to attempt this posture.

Dviparshwasana (Side-rolling Posture) Lie down on your belly. Bend the knees towards the back and hold the legs at the ankles with the respective hands. Inhaling and retaining the breath, turn to the right and left sides alternately several times, Breath should be retained all the time. Assume the normal position when exhaling. Benefits:- It remove obesity quickly and as such it is very beneficial for fat-bellied persons; strengthens liver, intestines and stomach; relieves constipation and broadens the chest.

Ekapadasana (One-leg Posture) Stand erect and inhale, holding the breath, take the left leg backward and keep it stretched. Bend forward from the waist and stretch the hands joining them in front of you. Hands, waist the left leg must be in a straight line. Exhale while returning to the normal position. Repeat with the other leg. Benefits:- If makes the waist and muscles of hands and feet strong and flexible.

Dandasana (Stretch Posture) Sit on the toes of your feet with the heels under the hips. Stretch the arms as far as possible in front and put the palms on the ground. Inhale and retain the breath. Take the chest forward and raising the neck and head assume the posture almost of Sarpasana (Snake Pose). Now turn to the original position gradually, in a single retention of breath the posture may be repeated several times. Increase the repetitions according to capacity. Benefits:- The whole body is strengthened, especially arms and chest. By practicing the Posture with the retention of breath, the chest broadens. The difference between this posture and that of the wrestlers is that in this posture the distance between hands and feet is minimum and they are kept in the same place during practice.

Sarpasana (Snake Posture) Lie face downwards, placing the palms at the sides, just below the shoulders. Inhale, retain the breath and raise your head, neck, chest and waist, i.e., your body from navel to the head. The body, lower down from navel, should remain fully on the ground. Bring the body forward so that the navel is in line with the wrists. Keep in this position for some time. While exhaling, lower the head. Benefits:- Neck, chest, stomach. Waist, thighs, feet, arms, palms, etc. become strong and healthy. Bones of the spine become elastic; reduce the possibility of diseases like gastritis.